7 Easy Ways to Wake Up with Less Pain

Try these stretches, bed set ups, and sleep positions to ensure you wake up energized -- not stiff and sore

Create the perfect set up Sure, some people have no problem falling asleep in full daylight or with a crowd of people around them, but most of us need optimal conditions for a restful eight hours. Sleep to Live Institute director Robert Oexman, DC, lays out exactly what we should aim for:

• Make sure your bedroom is completely dark. Install blackout curtains if you can or invest in a sleep mask. Also, make sure you get rid of any nightlights or overly bright alarm clocks. Oexman says any extra light in the room "can inhibit melatonin production, which we need to fall asleep and stay asleep."

• Try to keep your bedroom a cool 65 to 68 degrees. If the room is too hot, you could toss and turn all night.

• Keep it quiet in your room. If you can't get rid of street traffic sounds or your neighbor's Metallica tribute band practice, Oexman suggests investing in a white noise machine. "Don't use the other settings -- rainforests and waterfalls may put you to sleep, but alterations in the recorded track will eventually wake you back up." He also adds that you can download white noise apps on your smart phone.

• Get your own blankets. "One of the biggest causes of partner disturbance is stolen covers," Oexman says. He suggests using one fitted sheet, but having separate flat sheets and blankets for each person. "Simply cover it with a duvet and no one will see the difference," he says.